| Starting out in a new or unfamiliar sport like triathlon | | | | at your race pace. |
| usually means a learning curve to find the best ways | | | | Of course there are different triathlon distances, and |
| to train, equipment to use and to learn the lingo of the | | | | your brick workouts should reflect that. If you are doing |
| sport and become a more informed and better athlete | | | | shorter distances then you can do your bricks more |
| step by step. | | | | often than a longer distance lady triathlete would, and |
| Let us face facts, ladies triathlon is a tough sport to | | | | also try and always do 10 minutes of running at your |
| pick, no matter what level of fitness you are currently | | | | race pace after a ride. Also, for the shorter distance |
| at, and anything that will help you improve as quickly as | | | | triathlons you should do more swim to bike bricks |
| possible is always welcome. | | | | because in the shorter distances this is a lot more of a |
| For those new to the sport, and even some who are | | | | critical part of the event than in a longer race. |
| not, you will often hear the terms "brick", "doing a brick | | | | The beginner triathlete should also be working on their |
| workout" or something similar, but what are these | | | | weaknesses when deciding on their brick workouts. If |
| people talking about, what is a "brick"? | | | | you are strong at running after a bike ride, you |
| As usual with most things, a brick is not some magic | | | | probably only need to do bricks bi-weekly, but if you |
| reserved for professionals, it is usually thought of as a | | | | know you are weak after the bike ride then you |
| training technique that is designed to improve a | | | | should concentrate on doing a lot of transition runs. |
| triathlete's run after the bike part of the race. A brick is | | | | If you have problems with your form when running, |
| therefore basically two training sessions rolled into one, | | | | engineer your bricks to work on your form as a priority |
| for example there are bike to run bricks, swim to bike, | | | | rather than your pace. If on the other hand pacing is |
| speed and recovery bricks and so on. | | | | your problem then try doing negative splits, which |
| There are workouts and theories galore available on | | | | basically means that you end your run faster than you |
| the best way to use or do bricks, but usually what | | | | start it. |
| works for you as an individual is the best way to do | | | | A great beginner's tip is to stagger your run between |
| anything. So there are no hard and fast rules when it | | | | a bike ride, start with a longer run, a long ride and then |
| comes to your personal triathlete workout, but | | | | finish with a run around half the distance of the first |
| following the workouts that have worked for other | | | | run, this helps make the session a little easier on your |
| triathletes at your level is generally a safe bet. Once | | | | body, and can help to reduce injury. |
| you have tested some of the popular brick training | | | | Another feature of this type of workout that is often |
| methods you can then tailor them to meet your | | | | overlooked is the nutritional part of the equation, these |
| particular needs and make them more effective for | | | | dual workouts are a great way to refine your dietary |
| you. | | | | needs for racing. Many new lady triathletes experience |
| One major benefit of brick workouts for the amateur | | | | stomach problems during races, and more often than |
| lady triathlete is using them to squeeze enough training | | | | not it comes from loading themselves up too much. |
| for all three disciplines into a busy schedule because of | | | | You need to find the "sweet spot" so you know how |
| the two in one workout they give you, rather than | | | | much fuel to take on-board before a race, and your |
| having to do two separate sessions. | | | | brick workouts are a good way to help you determine |
| There are some basics that you need to be aware of | | | | this. You should experiment with taking in less and |
| to get the most out of your bricks. | | | | more fluid and carbs in different sessions, and gradually |
| You do not really need to do them in the off season | | | | find the lowest rates that do not result in either your |
| when you are not preparing for a specific race, and | | | | legs seizing up or low blood sugar dragging you down, |
| they should only be of medium intensity to start with | | | | or you getting an upset stomach. |
| when you are just beginning your race preparation | | | | Brick workouts are a must, and this basic guide should |
| training. Save the high intensity sessions for when you | | | | give you an idea of what you should be thinking about |
| are doing regular single discipline workouts. | | | | when designing your personal triathlon workout. Go out |
| Introduce more intensity into your race training slowly | | | | and experiment, it takes time and effort to get it right, |
| by doing an easy run, followed by a high intensity ride | | | | always keep a log of your sessions so you know |
| for example, and then when you reach the mid point | | | | what works for you and what does not, over time you |
| of your training you should bike and run at high intensity. | | | | will refine everything and gradually work your way to |
| Once you are at the peak of your race training you | | | | becoming the triathlete you want to be. |
| should do easier rides and then follow them with runs | | | | |